healthy eating

healthy eating plan

A reformed cookie-dough junkie, I feel like my body is much happier with me ever since I transitioned to a super-clean, healthy eating plan.

Below is the anti-inflammatory plan that my doctor prescribes to help manage my illness (and many others!) At first it felt hard but soon became effortless. Try it for a month and you’ll see!

If you’ve got an autoimmune disease, Lyme, arthritis, connective tissue disorder (or if y’just yearn for more energy and vitality) you could potentially benefit from eating the way that I now do. Ask your doctor or naturopath and look to your own inner guidance to see what feels like a fit for you.

Super important: I always choose organic.

Here’s what I do (and don’t!) eat  :: Green = yaay! Red = boo!

ALWAYS enjoy
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  • vegetables (fresh)
    artichokes, arugula, asparagus, beets, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, celery, chard, chicory beans, chinese cabbage, chives, cilantro, collard greens, cucumber, daikon, dandelion greens, dill greens, endive, fennel, escarole, frisse greens, green beans, Japanese sea vegetable (seaweed), kale, leeks, mesculin greens, mustard greens, okra, olives, onions, parsley, radicchio, radishes, rhubarb, romaine lettuce, (red skin potato is said to be ok, use your discretion), scallions, sea vegetables, spinach, squash, sweet potato, watercress, water chestnuts, zucchini
  • fruits (fresh)
    freely: apples, apricots, cantaloupe, cherries, melon, peaches, pears, plums, watermelon
    in moderation (one serving a day max): blackberries, blood oranges, blueberries, cranberries, kiwi, lemon, limes, mandarin oranges, mango, nectarines, passion fruit, pineapple, raspberries, strawberries, tangerines
    up to one per day: avocados
  • animal protein (free-range, cage-free or pasture-raised)
    eggs (rarely), goat cheese (occasionally)
  • nuts (in moderation)
    brazil nuts, raw cashews, raw pistachios, pecans, walnuts, non-peanut nut butters (cashew, hazelnut, sesame)
  • seeds
    chia, flax (ground into powder), pumpkin, sesame, quinoa
  • grains
    amaranth, basmati rice, black rice, brown rice, kamut, millet, quinoa, red rice, wild rice
  • beans (with NO preservatives or tomatoes)
    adzuki, anasazi, black, chick peas, kidney, lentils, lima, navy, pinto
    organic NON-GMO edamame (occasionally, in moderation)
  • oils & dressings (1-2 tbsp oil / day ideally)
    olive oil, flaxseed oil, hempseed oil, coconut butter, apple cider vinegar, balsamic vinegar
  • sauces & condiments
    bragg’s aminos (sparingly), pesto (olive oil with basil, garlic & kosher salt), wasabi
  • salts
    diamond kosher salt 
  • sweeteners (occasionally, in moderation, ideally 2 tbsp a day max)
    best option: raw local honey
    next best: pure maple syrup, brown rice syrup, coconut sugar, xylitol (only if it’s made from birch)
  • spices
    anise, basil, bay leaves, black pepper, capers, cardamom, cilantro, cinnamon, cloves, coriander, cumin, dijon mustard, dill, fennel seeds, garlic, ginger, nutmeg, onion, onion powder, oregano, rosemary, saffron, sage, tarragon, thyme, turmeric
  • misc – asian
    miso soup, seaweed salad, dulse flakes (sprinkle on soups, salads, vegetables), nori flakes (instead of salt for nutty flavor)
  • beverages
    —brown rice milk , hemp milk, cashew milk (if made at home, enjoy freely / if pre-packaged, enjoy occasionally, limited quantities)
    —warm water with lemon or caffeine-free herbal tea or green tea (without sweeteners or with a little raw honey)
    —64 oz spring water daily, room temperature

TOTALLY AVOID these things in red
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  • alcohol
  • chemically-treated water 
  • artificial colors or flavors or additives
  • high fructose corn syrup
  • partially hydrogenated oils
  • processed foods (canned meat, pork, bacon, sausage, fried foods) 
  • unnatural oils (corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil or foods made with these like mayonnaise, tartar sauce, margarine)
  • processed dairy (chocolate bars, cow cheese, milk, ice cream)
  • deli meats (turkey, ham, salami, bologna)
  • refined sugars (candy, cake, cookies, soda, syrup, pretzels, crackers)
  • canned baked beans (loaded with sugar!)
  • sugar-containing foods (anything containing -ose or -tol in the name, except xylitol from birch which can be used in moderation)
  • processed gluten-containing foods (bread, wheat, rye, cereal, oats, barley, breads, pasta)
  • unnatural condiments & salad dressings (mustard, ketchup, soy sauce, any cloudy or diet salad dressing)
  • processed soy (soy milk, soy cheese, protein bars containing soy)
  • anything that says “reduced fat” or “light” or “fat free”

These last two I avoid only due to my own medical issues but you can feel free to enjoy!

  • almonds (personally, I’m allergic to ’em … unfortunately cuz they’re such tasty lil’ devils!)
  • nightshade vegetables (tomatoes, white potatoes, green/yellow/red peppers, eggplants, chili peppers, goji berry, cayenne, chili powder, curry, paprika, jalapeno, pimiento) These may cause inflammation in people with autoimmune diseases. If you feel this may be you, try cutting them out of your diet for a time and see if that helps ease your symptoms.

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Final note: If you look at this as What I’m Not “Allowed” to Eat, you may be setting yourself up for a bumpy ride … but look at it as, What New Things Do I Get To Discover and you’re in for an adventure. There are pleeeeenty of delicious things that you can enjoy, and abundantly, when you’re eating this way.

Take a look at some of my recipes for ideas. Which one calls to you, sounds intriguing or feels like fun? This will be your in, a place to begin.

If you need any help, drop me a line in the comments below. I’d be happy to help!

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